What greens are the most useful and how much and in what form they should be eaten: expert answer

Iryna MelnichenkoFood
Healthy spinach
Healthy spinach. Source: pexels.com

Greens are a must-have ingredient in the preparation of healthy and light salads, soups and snacks. According to experts, greens should be eaten daily and in raw form. Then they are most beneficial.

Healthy spinach

Nutritionist Svitlana Fus spoke about the benefits of greens, how often you should eat them, and which ones are the healthiest on Instagram.

Benefits of greens

What are the benefits of greens

"Greens are valued because they contain a large amount of folic acid (vitamin B9), vitamin K, carotenoids (including beta-carotene and lutein), chlorophyll, and fiber," the nutritionist said.

Spinach with nuts

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Useful parsley

How often should you eat greens

"It is better to add greens to every meal. For example, lettuce. It can serve as the basis for any vegetable salad or green smoothie. Large leaves can be used in making rolls with various fillings or in sandwiches made from whole grain bread!" Fus said.

Caprese with pesto and basil sauce

How to properly prepare greens before eating

"It's worth noting that early greens are likely to contain nitrates and pesticides, which may provoke concerns. You can get rid of nitrates by soaking greens in cold water for half an hour, but unfortunately, this method partially washes water-soluble vitamins (vitamin C, B vitamins, including folic acid, nicotinic acid) out of the plant. To reduce the amount of pesticides, be sure to wash your greens under running water. After all, pesticides are often found on the leaves. This will also protect you from the risk of infection with various helminths and toxoplasmosis," the expert summarized.

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